WOD

Power Clean + Front Squat
Build to a heavy complex

“Moving Day”
5 Rounds:
5 Squat cleans
15 T2B

Box Brief:
We are changing the hike this Saturday to Echo Overlook Trail. It’s not nearly as busy and I’ve been told its an awesome hike with incredible views.
It’s a 4 mile round trip. The first two miles are challenging but totally doable.
We’ll meet at the start of the trail at 7am on Saturday. See you there!

Recipe of the Week:
This week we have a delicious looking salad with some great texture. Try out this Crunchy Thai Ginger Salad with Peanut Butter Dressing.

Ingredients:
For the peanut butter dressing:
¼ cup crunchy peanut butter
2 Tbsp rice vinegar
3 Tbsp toasted sesame oil
2 Tbsp lime juice
1 Tbsp soy sauce or tamari
Thinly sliced fresh ginger
1 tsp salt

For the salad:
4 cups shredded cabbage
1 cup grated carrot
1 cucumber, halved lengthways, seeds removed and thinly sliced
1 cup cooked shelled edamame
2 onions, thinly sliced
1 handful cilantro leaves, plus extra for garnish
Chopped peanuts, for garnish

Instructions:
1) To make the dressing, whisk all the ingredients together in a food processor or blender.
2) Combine all the salad ingredients, except the garnishes, in a salad bowl, pour over the dressing and mix well. Garnish with the chopped peanuts and extra cilantro to serve.

“Stutter”
21 Minute EMOM:
Minute 1 – 200 Meter run
Minute 2 – Double unders
Minute 3 – Max Calorie row

Tomorrow’s Forecast:
Friday’s workout calls for squat cleans and toes to bar.

Box Brief:
We are changing the hike this Saturday to Echo Overlook Trail. It’s not nearly as busy and I’ve been told its an awesome hike with incredible views.
It’s a 4 mile round trip. The first two miles are challenging but totally doable.
We’ll meet at the start of the trail at 7am on Saturday. See you there!

Throwback of the Week:
Throw all the way back to 2014 when Chad hit some big weight at Southwest Regionals.

Back Squat
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max reps @ 90%

“Opening Bell”
7 Minute Ladder:
4 Kettlebell swings (53/36)
4 Kettlebell reverse lunges (53/36)
4 Russian twists (53/36)
8 Kettlebell swings (53/36)
8 Kettlebell reverse lunges (53/36)
8 Russian twists (53/36)
12 Kettlebell swings (53/36)
12 Kettlebell reverse lunges (53/36)
12 Russian twists (53/36)
Etc…

Tomorrow’s Forecast:
Thursday’s workout calls for running, double unders, and rowing.

Recovery of the Week:
We can’t wait for you to see this week’s video! Below is a 5 minute morning stretch routine to get your day started off right. Enjoy!

“Pedro”
4, 5 Minute Rounds:
25 C2B pull-ups
25 Burpees
Max shuttle runs
2 Minute rest

Tomorrow’s Forecast:
Wednesday’s workout calls for back squats, kettle bell swings, lunges, and russian twists.

Question of the Week:
Would you rather explore anywhere under the ocean or anywhere in space for a week?

“Jive Turkey”
20 Minute AMRAP:
40/30 Calorie row
30 Quarter turkish get-ups (15 each side)
20 Deadlifts (185/125)
10 Shoulder to overhead (185/125)

Tomorrow’s Forecast:
Tuesday’s workout calls for pull-ups, burpees, and shuttle runs.

Box Brief:
It’s about time we escape the heat and go for a hike at Mt. Charleston. This Saturday at 7 am we will be hiking Mary Jane Falls. It’s a 3-mile hike (round trip) with a beautiful waterfall at the halfway point. Bring a snack to eat along the way. Check out this link for more information and directions. See you there!

Quote of the Week:
“Nothing in life is to be feared. It is only to be understood. Now is the time to understand more, so that we may fear less.”
Marie Curie

“Fight Gone Bad”
3 Rounds:
1 Minute – Wall balls (20/14)
1 Minute – Sumo deadlift high pull (75/55)
1 Minute – Box jumps (20/14)
1 Minute – Push Press (75/55)
1 Minute – Row for Calories
1-minute rest

Recipe of the Week:
This week’s dish is a little sweet and a little spicy! Try out this Sweet-and-Spicy Chicken With Roasted Sweet Potatoes and Asparagus.

Ingredients:
1 ( 3 1/2-to-4 pound) whole chicken, spatchcocked (back removed and chicken flattened)
Kosher salt and freshly ground black pepper
1/4 c. chili-garlic sauce
1 tsp. lime zest plus 2 tablespoons juice
1/2 tsp. grated fresh ginger (from a 1-inch piece)
2 tsp. pure honey
1 lb. sweet potatoes, cut into 1-inch chunks
1 tbsp. olive oil
1 tbsp. coriander seeds, crushed
1 lb. asparagus, trimmed and halved
Fresh cilantro, for garnish

Instructions:
1) Preheat oven to 425°F. Place chicken, breast side up, on a rimmed baking sheet. Season with salt and pepper.
2) Combine chili-garlic sauce, lime zest and juice, and ginger in a bowl. Transfer half the mixture to a second bowl (about 3 tablespoons) and stir in honey; set aside. Brush remaining mixture over chicken. Roast 20 minutes.
3) Toss together potatoes, oil, and coriander in a bowl. Season with salt and pepper. Scatter around chicken. Roast until an instant-read thermometer inserted in the thickest part of the thigh registers 165°F, 18 to 20 minutes. Season asparagus with salt and add to pan. Roast until asparagus is tender, 8 to 10 minutes. Let chicken rest 5 minutes before carving.
4) Serve vegetables and chicken garnished with cilantro and reserved sauce alongside.

“Laces Out”
For Time:
2250/1750 Meter row
150 Double unders
75 Burpees

Tomorrow’s Forecast:
Friday’s workout calls for wall balls, sumo deadlift high pulls, box jumps, push press, and rowing.

Throwback of the Week:
It’s hard to believe it’s already been 4 years since the Apollo skate night at Crystal Palace!

“Southpaw”
15 Minute Ladder:
4/4, 8/8, 12/12, 16/16, etc…
KBS (53/36)
KB Step-ups (24/20) (53/36)
10 Meter shuttle runs

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, double unders, and burpees.

Recovery of the Week:
This week we have a 10 minute stretch routine focused on glutes and hips. Enjoy!